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“Lunch Vodka” – Friday 2-8

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Warm-up

E2MOM for 6 mins

10 Hang Muscle Cleans

20 Box Crunches

AMRAP Burpee Step Ups

 

Mobility

Quad Rolling

Hip Opening

 

Strength

E2MOM for 10 Minutes

3 Front Squats @80-85% of 1RM

 

WOD

11 Minute AMRAP

10 Power Cleans (115,75)

9 Toes to Bar

8 Burpee Box Jumps

 

Level 2- (95,55)

Level 1- (75,35)

 

Extra Work
5 Rounds
3:00 Clock
15/12 Calorie Row
8/6 Muscle-Ups
1:00 Rest

Scaling Options 4/3 Muscle ups or attempts